coachdee_strength

I’ve learned a lot over the last few months; about business and accountancy, consistency and patience. About myself and my own mental health, the challenges created by lockdown after lockdown. I’ve learned to never give up, even when things get tough, to put the work in behind the scenes in order to create something special 🎉✨

🔋 Basic of Power from both Explosive power (Loaded squat jumps) to more reactive strength (loaded CMJ with release).

1. Squat jumps
2. Broad Jumps
3. Sprint Start

Can all be improved through loaded squat jumps encouraging acceleration through load.

Eccentric only loaded jumps to encourage stretch shortening cycling to fire.

Have a play around and mix up your programming to add power to you me training after you get basic jumps and landings out the way.

🤕A year ago doctors told me I’ll walk funny and struggle to run with the possibility of sport being out of my life for good. Now I look back and laugh at 2019.

I AM BACK...Olympic lifting been a while with taking time to nurse my broken legs and regain strength, however translating that strength into power can be seen through cleans.

🔑 Triple extension and getting under the bar has been my main focus. This sort of training correlates with increases in muscle power, jump height, running speed and many more enhancements.

Fine tuning of strength training, managing your own body mass can be an achievement when you can hold 90kg in a handstand

COVID Posture, during lockdown you would have found a lot more time for sitting around doing nothing or working from home. During the closure of gyms and individuals not being able to strengthen their muscles with loads like they are used to you may find back pain or thoracic stiffness occurring.


Do you take time cracking your back because it gives you satisfaction and relief throughout the day, maybe try strengthening the trunk through anti-rotational exercise.


If we stabilise the muscles in the back and reduce the excess movement then we might not have to try and crack to relieve stiffness!


Activate your hips, glutes and trunk simultaneously while building anti-rotational strength through some of these exercises:


Paloff Lateral Walk Out

Loaded Lunge Rotation

Paloff KB Sling

Banded Bird Dog